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Mackerel vs. Port Salut — In-Depth Nutrition Comparison

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The main differences between Mackerel and Port Salut

  • Mackerel has more Vitamin B12, Vitamin D, Selenium, Vitamin B6, Vitamin B3, and Choline, however, Port Salut has more Calcium, and Vitamin A.
  • Daily need coverage for Vitamin B12 from Mackerel is 438% higher.
  • Port Salut has 55 times less Vitamin B3 than Mackerel. Mackerel has 3.3mg of Vitamin B3, while Port Salut has 0.06mg.
  • Port Salut is lower in Sodium.

Food types used in this article are Fish, mackerel, salted and Cheese, port de salut.

Infographic

Mackerel vs Port Salut infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 195% 12% 16% 7.3% 71% 154% 70% 1.4% 79%
Contains more MagnesiumMagnesium +150%
Contains more PotassiumPotassium +282.4%
Contains more IronIron +225.6%
Contains more CopperCopper +354.5%
Contains more SeleniumSelenium +406.2%
Contains more CalciumCalcium +884.8%
Contains more ZincZinc +136.4%
Contains more PhosphorusPhosphorus +41.7%
Contains less SodiumSodium -88%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 9.4% 48% 756% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 66% 4.8% 15% 3.5% 55% 1.1% 13% 12% 188% 6% 14% 8.4%
Contains more Vitamin EVitamin E +891.7%
Contains more Vitamin DVitamin D +4940%
Contains more Vitamin B1Vitamin B1 +42.9%
Contains more Vitamin B3Vitamin B3 +5400%
Contains more Vitamin B6Vitamin B6 +673.6%
Contains more Vitamin B12Vitamin B12 +700%
Contains more Vitamin KVitamin K +225%
Contains more CholineCholine +559.7%
Contains more Vitamin AVitamin A +595.5%
Contains more Vitamin B2Vitamin B2 +26.3%
Contains more FolateFolate +20%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
24% 28% 45% 2%
Protein: 23.78 g
Fats: 28.2 g
Carbs: 0.57 g
Water: 45.45 g
Other: 2 g
Contains more OtherOther +570%
Contains more ProteinProtein +28.5%
Contains more FatsFats +12.4%
Contains more CarbsCarbs +∞%
~equal in Water ~45.45g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 38% 29%
Saturated Fat: Sat. Fat 7.148 g
Monounsaturated Fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
62% 35% 3%
Saturated Fat: Sat. Fat 16.691 g
Monounsaturated Fat: Mono. Fat 9.338 g
Polyunsaturated fat: Poly. Fat 0.729 g
Contains less Sat. FatSaturated Fat -57.2%
Contains more Poly. FatPolyunsaturated fat +751.9%
Contains more Mono. FatMonounsaturated Fat +12.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mackerel Port Salut
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Mackerel Port Salut Opinion
Calories 305kcal 352kcal Port Salut
Protein 18.5g 23.78g Port Salut
Fats 25.1g 28.2g Port Salut
Net carbs 0g 0.57g Port Salut
Carbs 0g 0.57g Port Salut
Cholesterol 95mg 123mg Mackerel
Vitamin D 1006IU 21IU Mackerel
Magnesium 60mg 24mg Mackerel
Calcium 66mg 650mg Port Salut
Potassium 520mg 136mg Mackerel
Iron 1.4mg 0.43mg Mackerel
Sugar 0g 0.57g Mackerel
Copper 0.1mg 0.022mg Mackerel
Zinc 1.1mg 2.6mg Port Salut
Phosphorus 254mg 360mg Port Salut
Sodium 4450mg 534mg Port Salut
Vitamin A 157IU 1092IU Port Salut
Vitamin A 47µg 315µg Port Salut
Vitamin E 2.38mg 0.24mg Mackerel
Vitamin D 25.2µg 0.5µg Mackerel
Manganese 0.011mg Port Salut
Selenium 73.4µg 14.5µg Mackerel
Vitamin B1 0.02mg 0.014mg Mackerel
Vitamin B2 0.19mg 0.24mg Port Salut
Vitamin B3 3.3mg 0.06mg Mackerel
Vitamin B5 0.21mg Port Salut
Vitamin B6 0.41mg 0.053mg Mackerel
Vitamin B12 12µg 1.5µg Mackerel
Vitamin K 7.8µg 2.4µg Mackerel
Folate 15µg 18µg Port Salut
Choline 101.6mg 15.4mg Mackerel
Saturated Fat 7.148g 16.691g Mackerel
Monounsaturated Fat 8.32g 9.338g Port Salut
Polyunsaturated fat 6.21g 0.729g Mackerel
Tryptophan 0.343mg Port Salut
Threonine 0.876mg Port Salut
Isoleucine 1.446mg Port Salut
Leucine 2.482mg Port Salut
Lysine 1.987mg Port Salut
Methionine 0.734mg Port Salut
Phenylalanine 1.323mg Port Salut
Valine 1.707mg Port Salut
Histidine 0.686mg Port Salut
Omega-3 - EPA 1.619g 0g Mackerel
Omega-3 - DHA 2.965g 0g Mackerel
Omega-3 - DPA 0.391g 0g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Port Salut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
200%
Mackerel
30%
Port Salut
Minerals Daily Need Coverage Score
131%
Mackerel
62%
Port Salut

Comparison summary

Which food contains less Sodium?
Port Salut
Port Salut contains less Sodium (difference - 3916mg)
Which food is cheaper?
Port Salut
Port Salut is cheaper (difference - $3.5)
Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 28mg)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0.57g)
Which food is lower in Saturated Fat?
Mackerel
Mackerel is lower in Saturated Fat (difference - 9.543g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/nutrients
  2. Port Salut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170849/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.